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az1748 October 2017

Taste of : Angela S. Kim, Sunmin Park, Asuka Suzuki, Hope Wilson, Karen C. Tsui and Nobuko Hongu

What is Kimchi? Korea Kimchi is a well-known fermented vegetable food Korea is located on the Korean Peninsula in Northeast Asia. originating from Korea.1 It was invented thousands of years (See Figure 1) The peninsula is surrounded by the Yellow ago and unique recipes making kimchi have been passed Sea to the west, and the East China Sea to the south. Since down from generation to generation in Korea.2 Kimchi is made 1945, Korea has been divided into 2 states, North and South with many varieties of vegetables (examples: , , Korea. is bordered by China to the northwest .), Korean red pepper, and other various seasonings and Russia to the northeast. is located on the and spices. It has long served as Korea’s and its southern half of the Korean Peninsula. The population of use has recently been expanding globally. The popularity of Korea is about 75 million (North Korea: 25 million, South kimchi has grown and it is enjoyed not only as a side dish but Korea: 50 million). The most representative food preparation also as a key ingredient in a variety of Korean and Westernized method in is , which enhances dishes.3 Its spicy and crisp flavors blend in with a wide the taste and quality of foods while preserving the foods. range of foods. In this article, basic information about Korea Kimchi is made using a distinctive fermentation process for (kimchi’s place of origin), kimchi (history, nutritional content, preserving vegetables, predominantly cabbage but also many health benefits, kimchi products and prices), a family Kimchi other vegetables. Kimchi is served with almost every meal in recipe, and unique recipes using kimchi are introduced. Korean households.4 Figure 1. Map of Korea

History of Kimchi Agriculture was a prominent industry in ancient Korea. The cultivation of Korean red pepper (gochu) was recorded in many historical documents during the Three Kingdoms Period (37 BC – 668 AD), indicating that kimchi was being made by fermenting Korean red pepper powder/flakes (“gochugaru” See Figure 2) during this period.2 According to historical records, the ancient farmers of Korea developed a storage method in response to the long cold winters, the most difficult season for agriculture. This method, known as “fermentation”, is a way of preserving kimchi by encouraging the growth of natural —beneficial , such as bacteria—that are present in kimchi’s raw ingredients including cabbage, red pepper, spices.2

Korean Red Pepper: Red pepper powder (“gochugaru – Go-chu-ga-ru” See Figure 2. Korean Red Pepper Powder (Gochugaru) Figure 2) is the staple spice used to give kimchi its distinctive, intense, and spicy flavor. This hot powder also contributes on a microbial* level. Studies have found that the sole presence : of gochugaru affects the fermentation of kimchi, increasing Napa cabbage originated in China. It is a cool season metabolite concentrations during the process. Particularly, vegetable and commonly grown in Arizona during fall and the development of Weissella cibaria—a lactic acid-fermenting winter.6 Napa cabbage, the main ingredient of kimchi, is a bacillus—has shown to be influenced by the addition of barrel-shaped dense head with a firm, crunchy texture and gochugaru (versus no pepper). It has been recently reported milder flavor than traditional green head cabbage.7 (See Figure that W. cibaria possesses anti-inflammatory, anti-cancer, and 3) Similar to other green vegetables, Napa cabbage is a good 5 anti-bacterial properties. source of many vitamins and minerals. Napa cabbage can *microbial – from Greek, micro – small, bios – life; be eaten raw or cooked. When shopping for Napa cabbage, Characteristic of , such as bacterium, look for fresh, crisp-looking leaves that are firmly compact. At home, store Napa cabbage inside the refrigerator, wrapped 2 The University of Arizona Cooperative Extension Nutritional and Health Benefits of Kimchi The global expansion of kimchi is attributable to not only its unique taste and flavor, but also to its notable nutritional and health benefits. To explain the nutritional values of kimchi, Napa cabbage kimchi—the most traditional and popular kimchi—was reviewed here. (See Table 1)

Calorie, fat, and fiber: Kimchi is a low-, low-fat, and no-cholesterol vegetable-based side dish. There are 15 in ½ cup of Napa cabbage kimchi. Also, ½ cup of kimchi contains 1 gram of fiber. (The recommended daily amount of fiber is 25 grams Figure 3. Napa cabbage for women and 38 grams for men. After age 50, the daily fiber recommendation drops to 21 grams for women and 30 grams with newspaper for later use. Pests are commonly found in for men.)8 leafy . Thus, wash thoroughly in cold running water prior to use. Pepper spot, another name for black fleck on the Vitamins, minerals, and phytochemicals: midribs or leaf of Napa cabbage, develops from a physiological Kimchi is a rich source of various vitamins and minerals. It problem7 and adversely affects the appearance, but is safe to contains a range of vitamins, primarily vitamins A, B, C, and K. consume. Kimchi contains minerals such as calcium, iron, phosphorous,

Table 1. Kimchi Nutrition Facts (1/2 cup, Napa Cabbage Kimchi)

Nutrient Amount % of Daily Target or Limit Total Calories 15 1% limit 1 g 3% target 2 g 2% target 1 g 2% target Total Sugars 1 g No daily target or limit Total Fat 0 g 0% limit Saturated Fat 0 g 0% limit Monounsaturated Fat 0 g No daily target or limit Polyunsaturated Fat 0 g No daily target or limit Linoleic Acid 0 g 0% target α-Linolenic Acid 0.0 3g 2% target Omega 3 - EPA 8 mg No daily target or limit Omega 3 - DHA 11 mg No daily target or limit Cholesterol 0 mg 0% limit

Minerals

Calcium 48 mg 5% target Potassium 173 mg 4% target Sodium 128 mg 6% limit Copper 39 µg 4% target Iron 0.39 mg 3% target Magnesium 13 mg 4% target Phosphorus 34 mg 5% target Selenium 1 µg 1% target Zinc 0.2 mg 2% target

The University of Arizona Cooperative Extension 3 Nutrient Amount % of Daily Target or Limit Vitamins 94 µg RAE 13% target Vitamin B6 0.1 mg 10% target Vitamin B12 0.2 µg 7% target 28 mg 37% target Vitamin D 0 µg 0% target 0.15 mg AT 1% target 28 µg 31% target 32 µg DFE 8% target Thiamin 0.0 3mg 3% target Riboflavin 0.1 mg 5% target 1 mg 4% target Choline 5 mg 1% target

Reference: SuperTracker – Food-A-Pedia (https://www.supertracker.usda.gov/foodapedia.aspx)

and selenium. However, a word of caution, kimchi has high shown possible cancer preventive effects in stomach cancer sodium content (128mg in ½ cup of kimchi). Consume in development by its antimicrobial activities against Helicobacter moderation, if sodium intake needs to be monitored. pylori, a major risk factor of stomach cancer.15 In addition to Kimchi acquires phytochemicals (“phyto” means plant each ingredient of kimchi, lactic acid presented in Greek) — health-promoting compounds — from in kimchi suppress expression of carcinogen activating Napa cabbage, green onion, and . Phytochemicals enzymes.16 Also, research has found (extracted have overlapping mechanisms of action, including from kimchi) to be effective against the Avian Influenza (bird detoxification, anti-inflammation, and anti-oxidative, flu).17 The mechanisms responsible for the efficacy of kimchi immune-stimulating properties, antibacterial, and antiviral protecting against viral diseases are not well understood, and effects.9, 10 Phytochemicals found in kimchi have demonstrated thus warrant future studies. anti-cancer11 and anti-atherosclerotic functions.12 All of these properties make kimchi a nutritious, healthy Health Benefits: Bacteria and Probiotics: food. Supplying microorganisms, primarily bacteria, is one of the most important health-promoting features of Buying Kimchi kimchi. Probiotics are live microorganisms, bacteria that are Kimchi comes in a variety of flavors and sizes in the market. used in the production of fermented dairy, vegetable and soy (See Figure 4) The types of kimchi include traditional Napa 12, 13 products. The ingredients in kimchi— vegetables, garlic, cabbage kimchi, cucumber kimchi, radish kimchi, and many , and red pepper powder, function as a growth media more. Currently, three basic packages of kimchi products for the bacteria and are the source of numerous bioactive found in local supermarkets are 1) freshly-packed items of compound produced during the fermentation process. salad-type kimchi (called Geotjeori – fresh kimchi, seasoned, Therefore, kimchi is an excellent vegetable-based, health- without fermentation), 2) refrigerated items of fermented 12, 13 promoting probiotic food. kimchi, and 3) fermented, pasteurized items of shelf-stable Kimchi has many effects including prevention of kimchi. inflammation, immune system promotion, and cholesterol Some kimchi products are made and distributed from Los reduction in relation to prevention of atherosclerosis. In Angeles, California, which holds the nation’s largest Korean addition, anticancer effects of kimchi have been reported. population. Others are preserved and distributed directly Kimchi’s main ingredient, Napa cabbage, has been considered from Korea in response to increasing consumer demand in to be effective for preventing stomach cancer and is known both domestic and foreign markets. Table 2 shows the average to prevent colorectal carcinogenesis due to its rich source prices of various kimchi available in Tucson, Arizona. of dietary fiber.14 Garlic, another ingredient of kimchi, has

4 The University of Arizona Cooperative Extension Table 2. Various Kimchi Types and Prices

Average Price Types of Kimchi per 10 ounce Whole Cabbage Kimchi (Beachu Kimchi) $1.71 White Kimchi (Beakkimchi) $1.40 Radish Cube Kimchi () $1.41 Young Radish Kimchi (Yeolmukimchi) $1.74

Whole Radish Kimchi/ Ponytail Kimchi (Chonggak Kimchi) $3.00

Cumcumber Kimchi (Oi-so-bagi) $1.52 Price of each type of kimchi were checked at 4-5 Asian markets in Tucson in 2015 and 2016, and averaged. There are many different types and packages are found in a market.

How to Make Your Own Kimchi - Korean Way3 Would you like to make your own kimchi at your home? Here, we introduce the ingredients and directions of making kimchi according to one family’s tradition (Angela Kim). Various secondary ingredients (spices, nuts, , etc.) may be added, depending on family traditions, seasonal and regional variations. Making kimchi requires good hygiene practices, including proper hand washing, using clean utensils and countertop, and carefully following all directions in the recipe.3,18, A sharp knife and cutting board, a large mixing bowl, a colander, a glass storage container with a tight-fitting lid, disposable food handler gloves* are needed. Let’s make your own kimchi! *Food handler gloves are highly recommended for protection from red pepper powder. Figure 4. Kimchi in a Market

Napa Cabbage Kimchi

Cooking time: 6-8 hours (not including fermentation) ▪ 1-1½ cups Korean red powder (Gochugaru, See Figure 2) Estimated cost: ~$20 (for making with 3 medium head Napa cabbage) ▪ 1.5 pounds ▪ 5-6 green onions () Ingredients: ▪ 3-4 tablespoons fish sauce (optional) ▪ 2-3 medium heads Napa cabbage (about 6-7 pounds total) (Tip: Look for green-colored Napa cabbage for Directions: best taste) Wash your hands with warm water and soap for 20 seconds before and after handling food. Wash all of the necessary ▪ 1 cup coarse salt for dissolving in water + 2/3 cup utensils and containers before beginning. coarse salt for sprinkling on cabbage (Tip: Why do we use coarse salt? - easy to sprinkle and distribute salt 1. Prepare Napa cabbage evenly, but if you don’t have coarse salt, use the same ▪ Rinse heads of Napa cabbage under cold water amount of table salt) and drain. ▪ 2 tablespoons sweet rice / “mochiko” flour (if you don’t ▪ Trim cabbage cores, if they stick out have mochiko, substitute sweet rice/mochiko flour with ▪ Cut the cabbage lengthwise into quarters by water and a few tbsp. of sugar) cutting the stem end in half only about 3-4 inches ▪ 2 tablespoons minced garlic (adjust to your taste) in and then pulling apart to separate into two pieces by hand. Do the same for each half to make ▪ 1 tablespoon minced quarters. The University of Arizona Cooperative Extension 5 ▪ Using disposable food handler gloves (recommended for hand protection from red pepper powder), mix the above seasoning paste and vegetables together in large mixing bowl. Then, mix in fish sauce. Mix well. (Now, you made kimchi paste mix.)

2. Salt cabbage, set aside for 3-4 hours, and then wash ▪ In a large bowl, dissolve 1 cup of salt (coarse or table salt) in 8 cups of cold water in large mixing bowl. ▪ Dip each cabbage quarter in the saltwater one at a time, and place in another bowl. 4. Spread kimchi paste and pack into a container ▪ Using the other 2/3 cup salt (coarse or table salt), ▪ Place the cabbage (cut side up) in a clean container. sprinkle over each trunk of cabbage equally. Spread kimchi paste mix onto each cabbage leaf, ▪ Allow cabbage to sit at room temperature for ~4 enough to smear each leaf and pack in between hours. leaves. ▪ Rinse cabbage quarters thoroughly 3 times with - Caution: Beware of overstuffing as spiciness cold water to rinse away the salt. will increase with more paste mix. ▪ Drain well, and then place in a colander to drain ▪ When every leaf in a quarter of cabbage is covered out excess water (about 30 minutes). with kimchi paste mix, wrap it around the outermost leaf, and place it in your container. ▪ Tightly pack all finished cabbages into the container. ▪ Press down hard and squeeze out excess air between the leaves.

3. Prepare seasonings ▪ Add sweet to 1 cup water in small saucepan. Simmer over low heat until it thickens to a thin paste. Set aside to cool. ▪ Wash, peel and finely mince garlic and ginger. ▪ Mix minced garlic, ginger with cooled sweet rice flour paste, and add Korean red pepper powder. (Now, you made seasoning paste.) 5. Ferment - Tip: For those who cannot handle spicy foods, ▪ Place sealed container out at room temperature follow all the same steps except, omit red for 18-24 hours, tasting it daily for your favorite pepper powder to make white kimchi. To sourness taste. compensate for the lack of the bold flavors of - Tip: Around 18 hours, open the lid of the red pepper powder, add nuts, chestnuts, container to see if there are bubbles forming and/or shredded pears to white kimchi. in the broth. For the best taste, place kimchi in ▪ Wash, peel, and shred radish (using knife or refrigerator after bubbles start forming. “Mandoline” slicer). Wash and clean green onions, ▪ Then, store in the refrigerator. and cut into 1-inch long pieces. Set aside.

6 The University of Arizona Cooperative Extension 6. Store and enjoy!! ▪ Store fermented kimchi covered tightly in the refrigerator. - Tip: When kimchi ages and sours over time, it can be cooked and used in various dishes. (see recipes below) - Note: In Korea, most families have kimchi refrigerators, which keep the optimal temperature to achieve the best tasting kimchi. After 1-2 weeks of its creation, kimchi begins to sour. The consistent optimal temperature of a keeps it from over- fermenting and souring.

Cooking with Kimchi The growth of kimchi use is seen in Korea as well as is steadily being incorporated in many Western dishes today. globally. Younger generations of are adapting more It is a key ingredient in a variety of recipes, including a few Westernized tastes and gradually choosing fusion rather than examples below. kimchi as a traditional Korean side dish, which is why kimchi

Kimchi

Korean dishes are generally served with several side dishes, including kimchi. However, it can be time- consuming for busy people to make so many side dishes for one meal. In that case, a dish like makes the perfect meal or snack that can be enjoyed any time of the day. Serves: 2 people Cooking time: 15 minutes Ingredients: ▪ 1/2 cup kimchi ▪ 1/2 medium white, yellow, or red onion ▪ 2 bundles fresh green onion ▪ 2/3 cup cooked rice ▪ 1 egg (optional) ▪ 1 teaspoon kimchi “juice” 6. Add the rice and lightly press down with a spatula ▪ 1/2 teaspoon (hot pepper paste: miso 1 while continuing to cook. teaspoon, sugar 1/2 teaspoon, soy sauce 1/8 teaspoon) 7. Pour in the sauce and mix well until the rice is no longer ▪ 1 teaspoon oil (or vegetable oil) white. ▪ Toasted sesame seeds (as desired) 8. Turn off the heat, drizzle half of sesame or vegetable oil Directions: (1/2 teaspoon) onto the rice, and mix. Then, sprinkle 1. Cut kimchi into small pieces and chop both onions. the sesame seeds over the rice. 2. Mix gochujang and “juice” from the kimchi to create a 9. (Optional) Make a sunny side up fried egg and serve flavoring sauce. with the finished kimchi fried rice. 3. Warm the half of sesame or vegetable oil (1/2 teaspoon) Per Serving: ~$2 in a pan over a medium heat. Calorie: 185 kcal (including fried egg), CHO: 26g, Protein: 4. Add the kimchi and stir-fry until it becomes relatively 6g, Fat: 6g, Sodium: 350mg; soft. Calorie: 150 kcal (without fried egg), CHO: 26g, Protein: 3g, Fat: 4g, Sodium: 350mg 5. Then add the onions in and continue to cook. The University of Arizona Cooperative Extension 7 Kimchi Pancake

Kimchi and pancakes are simple yet delicious Korean snacks that are typically served as a side dish or as midnight snacks for large groups of people. Serves: 2 people Cooking time: 15 minutes Ingredients: ▪ 1/3 cup flour ▪ 1/3 cup water ▪ 1 egg ▪ 1 tablespoon kimchi “juice” (if available) ▪ 1/3 cup finely chopped kimchi ▪ 1/2 onion ▪ 2 bundle of green onion ▪ 1/2 pepper 3. Drizzle vegetable oil on a hot pan and spread the batter ▪ 1 teaspoon vegetable oil to cover the entire pan. 4. Cook until both sides become a golden color, pressing Directions: down with a spatula. 1. Mix flour, water, egg, and kimchi juice (in that order) well so that the resulting batter is slightly watery. Per Serving: ~$1.50 2. Finely chop the kimchi and other vegetables and add Calorie: 160kcal, CHO: 22g, Protein: 6g, Fat: 5g, Sodium: to the batter. Mix well. 165mg

Kimchi Pancake (Vegetable version)

This flourless pancake is a good option for adding vegetables on your meals. Serves: 2 people Cooking time: 15 minutes Ingredients: ▪ 1 potato (shredded) ▪ 2 carrot (shredded) ▪ 1 egg ▪ 1/3 cup finely chopped kimchi ▪ ¼ onion (chopped) ▪ 2 bundles of green onion (chopped) ▪ 1 teaspoon vegetable oil Directions: 1. Mix all ingredients well. Per Serving: ~$1 2. Drizzle cooking oil on a hot pan and spread the batter Calorie: 160kcal, CHO: 23g, Protein: 6g, Fat: 5g, Sodium: to cover the entire pan. 208mg 3. Cook until both sides become a golden color, pressing down with a spatula.

8 The University of Arizona Cooperative Extension Kimchi Quesadilla

Korean-infused Mexican dishes have been gaining popularity as many fusion food trucks and restaurants are opening in Korea and spreading worldwide. The combination of Korean and Mexican ingredients has produced plenty of flavorful, exotic dishes. Serves: 2 people Cooking time: 30 minutes Ingredients: ▪ 1 teaspoon vegetable oil or use a nonstick spray made from vegetable oil ▪ 1 bell pepper (use different color such as half yellow and half red if possible) ▪ 4 medium-sized mushrooms ▪ 1/2 cup of chopped kimchi ▪ 2 oz. of cheese (any kind of cheese) transparent color. Then remove kimchi from heat and ▪ 2 whole wheat tortilla (10-inch) set aside. 3. Lay tortilla on pan (small to medium heat) and sprinkle ▪ Cumin (optional) half of cheese, bell pepper, mushrooms, kimchi on 1 Oregano (optional) ▪ half/side of tortilla so half of the tortilla is covered. Add Directions: half of cheese on top of vegetables. 1. Sautee chopped bell pepper and sliced mushrooms 4. Close tortilla and press down with spatula and continue with a 1/2teaspoon of cooking oil on a pan (or use to heat until cheese inside has melted. nonstick cooking spray) over medium heat until slightly Per Serving: ~$2 browned. Add dashes of cumin and oregano if desired. Calorie: 340kcal, CHO: 38g, Protein: 16g, Fat: 14g, Sodium: Then remove from heat and set aside. 530mg 2. Drain juice from kimchi and cut into small pieces. Cook Calories: 300kcal, (using cooking spray), CHO: 38g, Protein: kimchi with 1/2 teaspoon of cooking oil (or use nonstick 16gm, Fat: 10g, Sodium: 530mg cooking spray) over medium heat until kimchi reaches

References 1 . Jang, D-J., Chung, K.R., Yang, H.J, Kim, K-S., Kwon, D. Y. 6. Crop profile for cabbage (Napa) in Arizona. (2001). (2015). Discussion on the origin of kimchi, representative Available from https://cals.arizona.edu/crop/public/ of Korean unique fermented vegetables. Journal of Ethnic docs/Azcabbage-napa.pdf Foods. 2 (3), 126-136. 7. Studstill, D. Simonne, E., Brecht, J., Gilreath, P. (2013). 2. Kwon, D.Y., Jang, D-J., Yang, H.J., Chung, K.R. (2014). Pepper Spot (“Gomasho”) on Napa Cabbage. University History of Korean gochu, gochujan, and kimchi. Journal of Florida, IFAS Extension. Available http://edis.ifas.ufl. of Ethnic Foods, 1 (1), 3-7. edu/pdffiles/HS/HS35200.pdf 3. Hongu, N., Kim, A.S., Suzuki, A., Wilson, H., Tsui, K.C., 8. Academy of Nutrition and Dietetics. (2014). What is Fiber? Park, S. (2017). Korean kimchi: Promoting healthy meals Available http://www.eatright.org/resource/food/ through cultural tradition. Journal of Ethnic Foods,4 vitamins-and-supplements/nutrient-rich-foods/fiber (3),172-180. 9. Liu, R.H. (2003). Health benefits of fruit and vegetables 4. Kim, S.H, Kim, M.S., Lee, M.S., Park, Y.S., Lee, H.J., Kang, are from additive and synergistic combinations of S.-a., Lee, H. S., Lee, K.-E., Yang, H.J., Kim, M.J., Lee, Y.- phytochemicals. American Journal of Clinical Nutrition. E., Kwon, D.Y. (2016). Korean diet: Characteristics and 78(3 Suppl):517S-520S. historical background. Journal of Ethnic Foods, 3 (1), 26-31. 10. American Institute for Cancer Research. Phytochemicals: 5. Kang, B. K., Cho M.S., Park, D.S. (2016). Red pepper powder The Cancer Fighters in the Foods We Eat. Available from is a crucial factor that influences the ontogeny of Weissella http://www.aicr.org/reduce-your-cancer-risk/diet/ cibaria during kimchi fermentation. Scientific Reports, 6, elements_phytochemicals.html 28232.

The University of Arizona Cooperative Extension 9 11. Park, K.Y., Cho, E.J., Rhee, S.H., Jung, K.O., Yi, S.J., Jhun, generations for thousands of years, kimchi has been served B.H. (2003). Kimchi and an active component, beta- daily at virtually all meals in Korean households. It gives sitosterol, reduce oncogenic H-Ras(v12)-induced DNA the flavors of garlic, ginger, scallions, and chili. Kimchi is synthesis. Journal of Medicinal Food. 6(3):151-156. an ingredient with many culinary uses and it is commonly 12. Park, K.Y., Jeong, J. K., Lee, Y.E., Daily, J.W. 3rd. (2014). added to soups, noodles, and rice dishes. Besides its exotic and Health benefits of kimchi (Korean fermented vegetables) refreshing taste, kimchi also has its own unique nutritional as a probiotic food. Journal of Medicinal Food. 17 (1), 6-20. value and ingredients that are linked to promoting health and preventing some diseases. This article contains information on 13. Adams, I. Probiotics: Friendly bacteria. (2011). University the varieties of kimchi, its nutritional value, health benefits, a of Kentucky, College of Agriculture. Available from family kimchi recipe (how to make kimchi),and recipes that http://www2.ca.uky.edu/agcomm/pubs/fcs3/fcs3555/ contain kimchi. fcs3555.pdf 14. Hara, M., Hanaoka, T., Kobayashi, M., Otani, T., Adachi, H.Y., Montani, A., Natsukawa, S., Shaura, K., Koizumi, Y., Kasuga, Y., Matsuzawa, T., Ikekawa, T., Sasaki, S., Tsugane, S. (2003). Cruciferous vegetables, mushrooms, and gastrointestinal cancer risks in a multicenter, hospital- based case-control study in Japan. Nutrition and Cancer. 46(2), 138-147. 15. O’Gara, E.A., Hill, D.J., Maslin, D.J.. (2000). Activities of garlic oil, garlic powder, and their diallyl constituents against Helicobacter pylori. Applied and Environmental Microbiology. 66(5), 2269-2273.

16. Kwak, S.H., Cho, Y.M., Noh, G.M., Om, A.S.. (2014). The University of Arizona Cancer Preventive Potential of Kimchi College of Agriculture and Life Sciences (Weissella cibaria, ). Journal of Tucson, Arizona 85721 Cancer Prevention. 19(4):253-258. Angela S. Kim, B.S., H.S. 17. Ju, K.H. Han, E.-S.. “Health Promoting Effects of Kimchi.” Research Assistant, Department of Nutritional Sciences, University of Exploring the Nutrition and Health Benefits of Functional Arizona Foods (2016): Chapter 4, 73-98. Sunmin Park, Ph.D. Professor, Hoseo University, Chungnam, South Korea 18. Colorado State University, Extension. Colorado Farm to Asuka Suzuki, B.S.,R.D., R.N. Table. Fermented Foods – Understanding and Making Doctoral student, Department of Human Nutrition, Food and Animal Kimchi. (2015). Available from http://farmtotable. Sciences, University of Hawaiʻi at Mānoa colostate.edu/prepare-ferment/kimchi.pdf Hope Wilson, M.PH. R.D.N. Area Assistant Agent, Family Consumer Health Sciences, Yavapai/Gila County, University of Arizona Acknowledgements: Karen C. Tsui, B.S. PharmD Candidate, University of Arizona The authors sincerely thank Angela Kim’s family for Nobuko Hongu, Ph.D., M.Ed., R.D. providing her family kimchi recipe and directions. We also Professor, Nutrition & Physical Activity Extension Specialist, Department of appreciate the critical review of James W. Daily, III, Ph.D, Nutritional Sciences, University of Arizona and his constructive suggestions that improved the article. Contact: Without their assistance, this article would not have been Nobuko Hongu accomplished. [email protected]

This information has been reviewed Abstract by University faculty. Kimchi is a traditional Korean side-dish made with a extension.arizona.edu/pubs/az1748-2017.pdf variety of fermented vegetables, such as Napa cabbage, Other titles from Arizona Cooperative Extension can be found at: hot red pepper, garlic, ginger and other spices. Throughout extension.arizona.edu/pubs

Any products, services or organizations that are mentioned, shown or indirectly implied in this publication do not imply endorsement by The University of Arizona. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Jeffrey C. Silvertooth, Associate Dean & Director, Extension & Economic Development, College of Agriculture Life Sciences, The University of Arizona. The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

10 The University of Arizona Cooperative Extension